"Angie"

100 pull-ups
100 push-ups
100 sit-ups
100 square

Stretching for warm- up.

27:53

Tweet

"Lynne"

5 rounds for max reps of:

Body weight bench press
Pull-ups

Bench: 9 8 8 7 5
Pulls: 14 12 9 7 7

CFWU and a buy-in on the bench.

Tweet

Back Squat 5-5-5-5-5 reps

Post loads to comments.

CFWU and 100 push-ems (Day 23)

185-195-205-215(Broken)-215(Broken)

I'm good enough at Pull-ups that I am going to suspend the 100 days for now. There's just not enough time to do push-ups and pull-ups. I'll focus on push-ups still.
My darker days are over and it's time for a new beginning. I'm stopping drinking for the time being. I feel like shit the next day and accomplish less. Plus there is a strong desire to go back to smoking when I drink in a bar. I have to have good beer, and none of the mainstream stuff, so the cost is another factor. I'm looking to improve my performance as an athlete and this is something dragging me down. Wish me luck.

Tweet

Got my sweety to do this today:

Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 10lb
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Thrusters, 10lb dumbbells
20 Burpees
60 Standard Jump Rope Jumps

Jamie: 19:53

I did:



"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

16 rounds, 5 pull-ups, 4 push-ups

New P.R. previous was 13.

Tweet

Might as well do a Crossfit style Xmas and do two WOD's. First WOD on a Dread mill:

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

1. 3:06

2. 2:48

3. 2:42

4. 2:50

This was intense, even on a dreadmill. I maxed out the speed on the treadmill for the 2nd and 3rd rounds.

Then I went to work cause sprint fucked up and shut off my phone yesterday instead of January, when I told them to. So I got my work phone for now, but they are supposedly turning it back on.

Back to the gym for death. The most evil woman, and considered by many to be the worst Crossfit WOD there is:

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

I had to use my 1.71 pood KB, since that's the biggest one I got.

48:15

Yeah. After doing sprints. Why is Eva so difficult?? I like to think that Coach got pissed and made it that way cause some jack ass made the comment that Eva looked like a man. (She doesn't. She looks like an athlete, not a man.) So....let's see what I did this last time in:

55 min even. Did jumping pull-ups. KB was the same. Not bad. Good progress. Pull-ups were all full kips this time. Time to work on my boxes I'm building.

Tweet

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
150 Single unders

Post time to comments.

Jump rope for warm-up

33:59 Previously-36:27 New P.R.!

Tweet

Complete as many rounds in twenty minutes as you can of:

Run 400 meters
15 L-Pull-ups
15 Hip Extensions

4 rounds 400 meters 1 L-pull-up. Finished up round 5 for practice.

Day 21 Pull-ems and Push-ems complete

Tweet

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

CFWU x 2

165-175-175-175-175-175-175

Coulda gone higher, but form started to degrade near the end.

Day 20 Pull-ems and push-ems.

Tweet

AMRAP in 20 min of:

275 pound Deadlift, 5 reps
10 Burpees

Post time to comments.

CFWU x 2

7 rounds even. I slept in til 0518 this morning. Thought I would have an easy workout. This was pure evil. Soul-less and spiteful. Like me.

Day 18 for Push-ems

Tweet

Run half a 10k...(Okay, so I don't have the time in the a.m. to run a full 10k, which was Rx'd)

22:11

Not bad. On a Dreadmill. I thought I would start an experiment and run a 5k on terrain tonight and at least try to match the dread. This, of course, depends on if I can get the Radar back up and going.

Tweet

Three rounds for time of:

24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

33:35

250 Jump ropes for warm-up.

Of course, people got into my way. Some I just jumped in front of. Sorry! I got there first. Both hands and fucked from the Pull-ups.

Still need to knock out my Push-em-ups for today.


Tweet

"Nasty Girls"
3 rounds for time of:

50 Squats
7 Muscle-ups (subbed 3:1 ratio pull-ups and dips to Muscle-ups)
135 pound Hang power cleans, 10 reps

Post time to comments.

250 rope jumps for warm up

22:35

Previous time: 27:52

Dips previously were the ring type. Still not bad. Crappy weather prevented me from doing this last night, so time to double and triple up.

Tweet

120 pullups
120 dips


Jump rope for warm up 250 single unders

22:36 (approximately) cause some jack ass decided to jump in my way and re-hang the leg lift straps that I had just taken off for pull-ups. Okay. I'm patient and nice. But seriously, those straps are more of a hinderance than helpful. There's really no point. Hang with your arms if you feel like wasting your time doing leg lifts. Sit-ups, crunches, leg lifts, sidebends, etc, etc. will not uncover your abs. Diet will. Sooooo, maybe I took one of the straps and made it disappear for a while. What did I do with it? Put it under a box that is only used by real athletes. Since there are only 4 that workout at this gym, it shouldn't be found for weeks.

At least I made a new P.R.

Tweet

"Mr. Joshua"--Modified

3 rounds for time:

Run 400 m
30 GHD Sit-ups
250 lb DL

Had to cut it short cause I was running late. Originally 5 rounds, this is a great core workout. Okay, so maybe I misbehaved a bit this weekend too, which shot my time:

Abbreviated CFWU

23:11

Tweet

10-8-6-4-2 reps of 135lb squat clean
Interlace 150 single under jump ropes after each set of cleans

CFWU x 2

13:48

Day 16 of Push-ems

"Belligerent Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters with 50lb weighted vest
Max rep Pull-ups with 50 lb weighted vest

Post number of pull-ups completed for each round to comments.

1: 4
2: 4
3: 4
4: 4
5: 4
6: 4

plus .14 miles at 20 min but went ahead and finished round 7.

I was running .27 miles which was actually 434.5 meters. That's what I get for not properly taking the time to do the math. Running all treadmill this time to maintain a consistent pace.

Day 16 of Pull-em-ups done.

Tweet

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 GHD Sit-ups
15 Back Extensions

Jump rope for warm up.

5 rounds, 15 Pull-Ups, 15 Push-ups, 3 Sit ups.

Push-ups were subbed cause I forgot my rings.

Again, someone got in my way. I guess they didn't know any better, but it's still frustrating. What a crappy day. I need to get out of this place for a week or 52. Why did I come back to Indiana???

Tweet

"Annie"
50-40-30-20 and10 rep rounds of:

Double-unders
Sit-ups

CFWU x 1 abbreviated

19:11

Lotsa people got in my way for this one. Shitty fuckin day. Tonite will be better.

Tweet

Shoulder press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

155-165-170(fail)-165(fail)-155
155-165-170-170-175(fail)
135-145-155-165-160

Not bad, considering my whole body is sore. A couple more idiots decided to comment on my steroid usage. I get this every so often. After all, I couldn't get into shape by training 2-3 times daily and eating a strict diet, could I? And if you look at me, am I really that big? I'm a slim 188lbs. I just love it when people write off another athlete as cheating so easily. Dumbfucks.

Tweet

Front Squat

5-5-5-5-5 reps

Back squats for buy in.

135-185-185-185-185

Last two sets broken. I'm wrecked. Annihilated. My legs will take a few days to heal. 3 times is tough. I planned on doing back squats and dead lifts too. No chance.

Tweet

For time:

100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Post time to comments.

250 rope jumps for a warm-up

Subbed 4:1 Pull-ups and Dips in lieu of rings (muscle-ups)

Dodged Globo-gymers.

35:03

Brutal.

Tweet

Crossfit info and general fitness

Here is a link to the articles I have written for CGBlog.org on getting started with Crossfit, nutrition, and general fitness:

http://www.cgblog.org/search/label/by%20Tony%20Kiegel

This should clear up some of the questions that I am getting about the workouts I do, why I post my workouts (I have a handful of readers and this isn't the only blog I burn these to.), and should you decide to start working out, some useful tips. Check out the travel workouts section to see some pretty rockin workouts you can do sans a gym.

Tweet

Five rounds for time of:

50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

Post time to comments.

CFWU x 2

9:09

Lunges were done with the DB over head one arm with the arm locked out. The last was done with both arms locked out over head. I was skeptical of this one at first, but it left me laying on the floor gasping for breath. Everyone that owns a dumbell, chair, jug of milk, or small child can do this one at home. No excuses!


Tweet

120 pullups
120 dips

Approx 22:49 (My watch screwed up)

Previous: 30:03

My left hand is bleeding.

Tweet

Day 14 Push-ems

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 080915.

CFWU x 2 less Pull-ups and Dips

8:43

Previous: 10:33

That's right, folks. A sub 10 min Fran.

Tweet

Lunchtime:

Push Jerk

1-1-1-1-1-1-1 reps

CFWU x 2 less dips

135-165-185-190-195(fail)-195-200(fail)-200

Tweet

Run 5k

Stretching for warm-up. Ran this with my sweety so I strapped on 50lbs and matched her pace, which worked out well. She did really well, and this time did not have to stop and walk or catch her breath. Great progress, Babe! We'll make a Crossfitter outta you yet.

37:59

Great for me too, the last time I ran with 50lbs was 34:54, so this was still a great intensity level. I think this is a good way for couples to work out together when one is more fit than the other. Definitely gonna have to keep this in mind for training other people in the future.

My lunch time workout was this:

Deadlift 3-3-3-3-3 reps

Post loads to comments.

CFWU x 2

285-315-325-330-335

Some rocket scientist towel girl got onto me for dropping the weights, which I didn't drop. Kinda rude, and I don't appreciate some noob telling me what she thinks I am doing just because I have several plates that "clank" together. It's a gym. Maybe I should do biceps curls on the machines? So after that I started slamming the weights back on their racks when I cleaned up. THAT was loud. ; )

Day 13 for Push-ups done during the deadlifts.

Tweet

"Lynne"
Five rounds for max reps of:

Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Body weight: 190

1: BP 10
PU 10
2: BP 9
PU 9
3: BP 8
PU 8
4: BP 7
PU 8
5: BP 7
PU 8

Busted my chinnie chin chin.

Tweet

Day 13 Pull-ups

"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

CFWU x 2

14:15

New PR. Kips did it.

Tweet

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

Compare to 080426.

CFWU x 2

32:39

Previous time: 32:36. Globogym full of globos tonite.

Day 12 Push em ups 6:31

Taught Kyle the CFWU and 1-1-1-1-1-1-1 reps.

Tweet